Workout With Me: Fitness Missions for Week of Jan 26th

workout jan 26

No isolated moves this week. We’re gonna hit the entire body! If you’re sitting on the couch, get up. Never mind that those Scooby Snacks are delicious; put the dang box down. If you want to ignore this week’s fitness missions, welp…you get out of it what you put into it.

  • Monday: 20 beach volleyball spikes ~ mimic the action of jumping up & spiking a volleyball over the net. Focus on executing every rep with power and strength. As you go for the spike, envision yourself as the badass you truly are.
  • Tuesday: 2 rounds of 25 alternating speed skaters
  • Wednesday: 15 snow shovelers on each side ~ mimic the move of shoveling heavy snow while holding light dumbbells.
  • Thursday: 20 alternating surfers ~ get into a surfer stance facing left, then jump & turn 180 degrees into surfer stance, facing right. Get those legs low!
  • Friday: 10 rounds of 1 push up + 10 half jacks. This is a circuit consisting of 10 rounds. By the end of the 10th round, you will have completed 10 pushups and 100 half jacks. It’s fat burning cardio, baby.

If you’ve been having a difficult time and struggling with your fitness, don’t try to slay a flock of Pterodactyls with one stone. This week, focus on making one healthy decision everyday. So basically, what I’m saying is, slay one Pterodactyl at a time. Ya know?

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Workout With Me: Fitness Missions for Week of Jan 19th, plus a pic of me & my mom!

workout

Awww yeah! Come bask in your daily fitness missions for this week. Didn’t plan on moving your body? Well at least DO THIS.

  • Monday: 2 rounds of 10 alternating triceps kickbacks with challenging weight  + 5 tricep pushups
  • Tuesday: 10 second plank hold + 2 pushups. Repeat the circuit until failure.
  • Wednesday: 10 alternating side kick-through burpees ~ see the demo vid below
  • Thursday: Squat, front kick left. Squat, front kick right. 10 reps total.
  • Friday: 30 alternating front punches with light weight (3-5 lbs). Keep body & core stable in wide, bent knee sumo position as you punch it out.

MEAL PLANNING HIGHLIGHTS FOR THIS WEEK

  • Homemade waffles with a side of bacon slices. It’s breakfast for dinner!
  • Chicken Parm Sammiches ~ chicken breast is breaded then baked, not fried.
  • Kick-Azz Power Sammich

power

My mom came to visit us this past week. Here’s a pic of us a dinner! And in case you’re wondering, I had chicken breast with roasted veggies and a few sips of wine. BOOM!

mymom

Have a fabulous week! Work hard. Sweat hard. Make this a week of no regrets.

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Legs and Booty Workout: Stairless Step Climbing

No stairs? No problem! This legs and booty workout is designed to simulate the lower body burn of stair climbing. Grab a sturdy step or bench and I’ll show you how. Let’s go!

Would you like to workout with me? Check this week’s complete list of daily workout missions. Add the moves to a workout you already have planned, or tackle each mission as a quickie stand-alone if you’re short on time. Either way, let’s get it done together.

Holla at me in the comments if you plan on eating clean and sweating hard this week. BOOM!

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Workout With Me! Workout Missions for Week of Jan 12th, plus What I’m Eating During the Week

workout jan 12

They’re baaack! It’s the daily workout missions all up in yo’ face. This week is filled with leg workouts dedicated to Caroline S. on Facebook. You asked for leg workouts, you got it, girlfriend.

  • Monday: Stair climbs without steps. Yup! 30 on each leg. Check back for Monday’s demo video on how to do this.
  • Tuesday: 3 rounds of ~ 20 sumo squat pulses + 5 pushups.
  • Wednesday: 3 rounds of ~ 25 kettlebell or dumbbell swings + 20 mountain climbers. Sweat it hard out!
  • Thursday: 3 rounds of ~ 5 slow, deep squats with challenging weight, then 10 second hold in deep squat.
  • Friday: 3 rounds of ~ 20 seconds high knee jog + 10 alternating reverse lunges

WHAT I TYPICALLY EAT DURING THE WEEK

Breakfast: I continue to do Intermittent Fasting on weekdays. This week marks my 1-year anniversary of IF! I gulp a Kombucha drink as soon as I wake up each morning and don’t eat any food until about 1pm.

Lunch: It’s important for my lunches to contain protein, greens and healthy carbs to support my fitness. Cajun-baked Tilapia with a baked sweet potato and veggies is my go-to lunch. Caesar salad with chicken breast is another lunchtime favorite, or a delicious bowl of stir fry veggies over a small portion of brown rice. When needed, everything is cooked using coconut or olive oil — no butter. I typically don’t deviate from these packed meals during the week because they are easy to make and downright delicious.

Snacks: I love to nosh on things like: Carrots with spicy black bean hummus, steamed broccoli, or a Chocolate Dipped Coconut Luna Bar (omg, so good!)

Dinner: I’ve been eating a lot of salad lately. Two-a-day on salads (lunchtime & dinner) is becoming a common occurrence. The more salad it eat, the more I crave it. When I’m not eating salad I do family winter meals that warm the tummy, like homemade chili, grilled cheese with tomato soup, or a loaded baked potato — easy on the sour cream!

Have a great week and press on towards your goals. YOU are in control! Please leave a comment to let me know how you’re doing this week.

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Fit Holiday Finale: Homecoming Celebration!

fit holiday week 4

THE SCENARIO: Whew. What a time it has been these past three weeks! You parachuted into the North Pole. You pushed a plane out of a snow drift to fly to the Caribbean, and survived a tsunami storm. It’s time to trek back home now. If you make it you’ll be greeted by an epic homecoming party, complete with tasty treats! Your dedication and consistency throughout all of Fit Holiday has been a really big deal — it’s something worth celebrating. How’s that for a happy ending?

Here is your Fit Holiday Finale Week #4 Mission: Every rep in this week’s daily missions brings you closer to home. Don’t leave yourself stranded away from home during the holidays. Finish every rep and claim your homecoming glory!

  • Monday: reverse lunge, then front kick using same leg ~ 15 on each side
  • Tuesday: 2 rounds of 20 mountain climbers + 20 jumping jacks
  • Wednesday: 30 one-legged steps ups on each side ~ use a bench or stable chair
  • Thursday: Hug a loved one. Tell them how much they mean to you. It’s a good workout for the heart.
  • Friday: balance challenge (scroll down for the pic!)

step ups

balance challenge

Thank you so much for taking part in Fit Holiday. There’s more fun stuff in store for January to help you build muscle and melt the fatty parts, so get ready for it! Have an epic holiday week. Muwah! 

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Timesaver Biceps Burn for Awesome Arms

Get those arms in shape! This is a quickie superset workout (2 different biceps exercises with no rest in-between) and you will to feel your biceps burn fast. If you want beach-ready arms, or arms that simply look damn good any time of the year, this is an effective way to get it done.

You deserve to have the body you want, but you gotta work for it.

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Disclaimer: Not all exercise programs are suitable for everyone. Check with your doctor before beginning any exercise program. Neither Josie, YumYucky.com, nor anyone else associated with this website will be responsible or liable for any injury you sustain while exercising.